WELCOME BACK, EVERYONE. TIME FOR 11 FITNESS. HARBOR EAST. HE JOINS US THIS MORNING. HELLO. HI, HOW ARE YOU? I LIKE THIS. HAS A HANDLE SO YOU CAN HOLD ON TO IT BETTER. I'M GOING TO GIVE IT TO YOU. I'M GOING TO SHOW YOU THE SIX EXERCISES ANYBODY CAN DO. A LOT OF PEOPLE DON'T KNOW WHERE TO START. IT GETS YOUR BODY MOVING IN THE WAY IT'S MEANT TO MOVE. YOU HAVE THE SQUATS STRAIGHT DOWN. BICEP CURLS. YOU CAN EVEN GO UP ON YOUR TOES AND CHOOSE A WEIGHT THAT IS MOST COMFORTABLE FOR YOU. IT GRADUALLY GETS EASIER. THAT IS A PRETTY GOOD TOOL. AND ANYTHING OR ANYTHING AROUND. CAN SQUAT IN MY DRESS? YES. SO SECONDLY WE HAVE THE HAMSTRING CURLS. AND I THINK I'M LAYING ON WHATEVER THIS IS. HAMSTRING CURL. YOU CAN START HERE. OTHERWISE HIPS OFF THE GROUND PULLING YOUR HEELS TO THE HIPS. THAT WAS -- ALL RIGHT. THIS IS GOING TO GET YOUR HAMSTRINGS GLUED TO YOUR CORE. THAT'S NUMBER TWO. ALL RIGHT. [LAUGHTER] ALL RIGHT. NUMBER THREE WE HAVE THE SHOULDER AND CORE EXERCISES. LATERAL RAISE. FRONT RAISE. STRAIGHT BACK DOWN. ALTERNATE. AGAIN, CHOOSING A WEIGHT YOU FEEL COMFORTABLE WITH AND GRADUALLY INCREASING. NUMBER THREE. I FEEL LIKE WE'VE DONE SIX ALREADY. OH, ME TO. NOT YET. SO NEXT WE HAVE. IF YOU CAN HAVE SOMEBODY HOLD YOUR BAND, THAT WOULD BE IDEAL. WE HAVE THE ROW HERE. THERE'S DIFFERENT GRADES OF BANDS. SOME ARE LIGHTER, HEAVIER. MEDIUM. THE OTHER IS THE CHEST PRESS. SITTING IN THE CHAIR. SIT STRAIGHT UP. DON'T USE THE BACK PADS. AND PRESS STRAIGHTFORWARD. AGAIN, YOU MIGHT NEED TWO BANDS FOR THIS. THAT'S A GREAT IDEA. DEFINITELY. LAST ONE. HOPEFULLY THE BALL ISN'T EMBARRASSING AGAIN. 2007 REVERSE CRUNCH. SO YOU'RE HOLDING THE BALL BETWEEN YOUR CALVES AND YOUR HAMSTRINGS AND ROLLING YOUR HIPS AS HIGH OFF THE GROUND AS POSSIBLE. YOU'RE GOING TO FEEL THAT. SOME PEOPLE CAN GET A LOT FARTHER SO IT'S CONTROLLING BACK AND ALL THE WAY FORWARD. YOU HAVE TO BE PRETTY WELL COORDINATED TO DO THAT. YOU WOULD BE SURPRISED. VERY SMALL MOVEMENT. THE SQUAT CURL PRESS. THE CHEST PRESS, THE ROW, THE LATERAL RAISE AND REVERSE CRUNCHES. THE BALL DOES NOT LIKE YOU. AND TO START DON'T EVEN COUNT REPS. GET AS MANY GOOD REPS AS POSSIBLE. BREAK FOR ABOUT 15 SECONDS. CAN BE LESS IF YOU'RE READY TO GO FOR THE NEXT EXERCISE. JUST HAVE A CLOCK IN YOUR